PARKWALK: STRIVE FOR FIVE
Strive for Five programme is an easy to follow eight week plan that provides targets to aim for each week, with the end goal being to walk 5k. You can take part in parkrun during the programme, or walk in a place and at a time of your own choosing.
Couch to 5K
Couch to 5K is an NHS initiative. It is a running plan for beginners. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Get started HERE.
COUCH TO 5K YOUR WAY- 10 WEEK WALK OR RUN PROGRAMME
Carolyn Garritt, our brilliant Southwark 5k Your Way Ambassador and Cancer Rehab Instructor has helped us to create a programme to support you to completing a 5k Your Way for either walking or running.
10 week run ‘Couch to 5k Your Way’
This plan works equally for beginners and improvers.
Week 1
This week’s run plan:
5 minute warm up walk. Then Run 60 seconds, walk 60 seconds x 10. 5 minute cool down walk.
Try to spread your three sessions out across the week
Week 2
This week’s run plan:
5 minute warm up walk. Then Run 90 seconds, walk 60 seconds x 9. 5 minute cool down walk
Week 3
5 minute warm up walk.
Run 2 minutes, walk 1 min x 9.
5 minute cool down walk
Week 4
5 minute warm up walk.
Run 2.5 mins, walk 1 min x 9.
5 minute cool down walk
Week 5
5 minute warm up walk.
Run 3 mins, walk 1 min x 8.
5 minute cool down walk
Week 6
This week’s runs: 5 minute warm up walk. Then Run 3.5 mins, walk 1 min x 7.
5 minute cool down walk
Week 7
5 minute warm up walk.
Run 4 mins, walk 1 min x 7.
5 minute cool down walk
Week 8
5 minute warm up walk.
Run 4.5 mins, walk 1 min x 6.
5 minute cool down walk
Week 9
5 minute warm up walk.
Run 5 mins, walk 1 min x 5.
5 minute cool down walk
Week 10: You've done it!!
Our last week:
5 minute warm up walk.
Run 5.5 mins, walk 1 min x 5.
5 minute cool down walk
And then… a 5k run – 5k completely your way, whether you try to run the whole thing, or do it taking a short walk break after every km or try for a PB, or simply aim to finish smiling.
10 week walk ‘Couch to 5k Your Way’
This plan is intended for anyone wishing to improve their walking speed, and/or to lengthen the amount of time that they can comfortably walk at a brisk pace.
It involves two or three walks a week using interval training over short bursts, plus a longer walk, walking briskly for up to an hour.
The aim is to complete 5k – your way – in 10 week’s time.
We’ve used time as a measurement in this plan, but distance, number of steps, counting lampposts, can be used instead – whatever works best for you. Your way.
Week 1
This week’s plan:
Two or three interval walks: Warm up by walking comfortably for up to 5 minutes. Then when you’re ready walk as fast as you can for 60 seconds, then walk comfortably for 60 seconds x 10. Stretch out your calf and shin muscles afterwards.
Plus, if time and energy allow, a longer walk up to 30 minutes. Walk at a pace that feels brisk and somewhere in between the fast and comfortable walking done earlier this week.
Week 2
This week’s plan:
Two or three interval walks: Warm up by walking comfortably for up to 5 minutes. Then when you’re ready walk as fast as you can for 60 seconds, then walk comfortably for 60 seconds x 10. Stretch out your calf and shin muscles afterwards.
Plus, if time and energy allow, a longer walk up to 30 minutes. Walk at a pace that feels brisk and somewhere in between the fast and comfortable walking done earlier this week.
Week 3
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 2 minutes, comfortably for 1 minute x 9. Then stretch.
Longer brisk walk of up to 35 minutes
Week 4
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 2.5 minutes, comfortably for 1 minute x 9. Then stretch.
Longer brisk walk of up to 35 minutes
Week 5
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 3 minutes, comfortably for 1 minute x 8. Then stretch.
Longer brisk walk of up to 40 minutes
Week 6
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 3.5 minutes, comfortably for 1 minute x 8. Then stretch.
Week 7
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 4 minutes, comfortably for 1 minute x 7. Then stretch.
Longer brisk walk of up to 45 minutes
Week 8
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 4.5 minutes, comfortably for 1 minute x 6. Then stretch.
Longer brisk walk of up to 50 minutes
Week 9
2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 5 minutes, comfortably for 1 minute x 5. Then stretch.
Longer brisk walk of up to 55 minutes
Week 10: You've done it!!
Our last week: 2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 5.5 minutes, comfortably for 1 minute x 5. Then stretch.
And then… 5k walk – 5k completely your way, at whatever pace feels right for you. Aim to finish smiling.
